30 Minutes a day
Strength Play Nature
I'm a busy parent and a gym owner who doesn't always have time to workout myself. Most of my clients are busy, too. This program uses the same strategy I use with all my clients to help fit movement into their day.
Do you have 30 minutes? Great. Perform the whole workout. Do you have 10 minutes? Choose 1 of the 3 microworkouts (ground movement, strength/skill, or circuit). Breaking up your movement routine is a great way to fit movement into our lives and still progress toward health and fitness goals.
Why natural movement? It is a great way to build a base level of fitness. You will do everything from crawling and hanging to running and lifting.
Why 4 weeks? Because sometimes we just need a reset. A place to start over to guide us. Can this program be repeated? Yes, repeat as many times as you like. You get it for a year. If you are interested in more programming, reach out to our coaches. They would be more than happy to help you reach your movement goals.
Prep
A
Ground movement circuit 1
2 rounds 60s - Side roll (30s R:L) 60s - Knee hand rock 60s - Knee hand to flexed foot kneel 60s - Flexed foot kneel to deep squat 60s - Prone get up
B1
Squat (NatMov)
5 x 10
B2
Jump landing prep
5 x 6
Circuit
C
4 rounds 30 sec - Foot hand crawl rest 30s 30 sec - Tripod transition (R) rest 30s 30 sec - Prone power GU rest 30s 30 sec - Tripod transition (L) Rest 60 s
Prep
A
Ground Movement
3 rounds 60s - Front rocking 60s - Upward reach 60s - Side bent sit reverse 30s (L/R) Side bent sit get up
B1
Split squat (NatMov)
4 x 10
B2
Leg swing jump
4 x 6
Circuit
C
3 rounds 60s - Inverted Crawl (forward/backward 6ft) rest 30s 60s - Side hang rest 30s 60s - Step up alternate (L/R) rest 60s
Ground movement
A
3 rounds 60s - Side bent sit w/ reach back 60s - Cross sit w/ forward reach 60s - Figure four get ups (alternate L/R)
B1
Cross sit get up
3 x 4
B2
Forward Jump
3 x 6
Circuit
C
2 rounds 30s - Deep knee forward walk rest 30s 30s - Overhead press rest 30s 30s - Single hand carry (R) rest 30 30s - Foot elbow crawl rest 30s 30s - Single hand carry (L) rest 60s
Ground movement
A
2 rounds 60s - Side bent sit to tall split kneel 60s - Bent sit to deep squat w/ hands 60s - Backward reach in deep squat (alternate L/R) 60s - Front rocking 60s - Squat get ups
B1
Lap to front carry
4 x 5
B2
Upward Jump
4 x 5
Circuit
C
2 rounds 30s - Forward/Backward balance walk rest 30s 30s - Side hang scap pull rest 30s 30s - Tripod transition (alternate L/R) rest 30s 30s - Hand carry (as heavy as possible) rest 60s
Ground movement
A
3 rounds 60s - Deep kneel to side bent sit 60s - Deep kneel with sideways reach 60s - Tripod get up (alternate L/R)
B1
Hanging knee tuck
4 x 5
B2
Deadlift (NatMov)
4 x 5
C1
Walk
10 x 30
C2
Run
9 x 30
A
Play/Explore/Move
1 x 30:00
A
Play/Explore/Move
1 x 30:00
B
30 minutes of ground sitting
Rock Hancock
Brian “Rock” Hancock believes that exercise and physical activity should celebrate the body’s capabilities. As a Level 2 MovNat Certified Trainer and a Certified Health Coach. Brian has over 12 years experience working with various fitness backgrounds. He has assisted a range of clients, from the United States Marine Corps to those in corporate settings.
Adding movement to your life shouldn't be complicated. Taking the time to engage in mindful movement helps prevent injuries and can lead to less movement pain. When we are strong everything is easier. We like feeling helpful but only if our bodies allow us
Get 30 Minutes a day
Britain Tomson
Mover and pet owner
Verified Athlete"This was the alternative I had been searching for. Rock adapts the program to meet your needs based on your level. I am nowhere near an athlete, never have been, but after attending MovNat classes with Rock, I have surprised myself with what I am able to do! I am stronger and more confident."
